Ukuzilolonga okunzima kunye nama-dumbbells kulula kakhulu.
Masiqale ngokuzilolonga kwezihlunu zesifuba nezandla.
Uqeqesho lokuqala kufuneka lwenziwe ngamaxesha angama-10-20 ngeendlela ezimbini. Ukugubungqa ngokukhawuleza emadolweni nokubeka ububanzi bamagxa. Thatha iidumbulu ezandleni zakho uze unciphise phantsi kunye nezindebe ngaphakathi. Bend ingalo yakho elugqeni uze udonse i-dumbbell ehlombe lakho, ebonakalayo i-brush ukuze i-dumbbell ifane negalelo. Buyisela isandla kwaye. njl, phinda ngesinye isandla.
Umsebenzi wesibini uqhutywe ngamaxesha angama-12 ukuya kwezi-2. Imisongo igubule emadolweni ebudeni bamahlombe, zombini iingalo kunye nezidumbulu. Gcobhoza izandla zakho kwiingqimba (isundu-ngaphakathi), pha kamisa iingalo zakho kwi-angle ye 90gr. Phakamisa izandla zakho ngaphantsi kweentloko zakho, ngaphandle kokuziguqa kwiimbolo kwaye ungagqithisi izibonda zakho. Buyela kwi-i.p.
Umsebenzi wesithathu uqhutyelwa ngamaxesha angama-8 ukuya kwezi-2. Isikhundla seenyawo sinye, iingalo zibekwe kunye nomzimba kunye nezidumbulu. Bendlela iingalo zakho kwiingqungquthela (encinci), ngokukhawuleza uzibophe ngokubhekiselele kumanqanaba emacaleni. Buyela kancane kwi-i.p.
Umsebenzo wesine wenza kwakhona ii-8-12 izihlandlo ezi-2. Gqithisa izandla zakho phambili kwaye ulungise iingalo zakho kunye neziqhumane ngaphezu kwesifuba sakho. Bendlela iingalo zakho kwiingqungquthela uze uwasasaze, ucinezele okhalweni lwakho kwibhentshi. Amagxa kufuneka afane kumgangatho.
Umsebenzi wokugqibela uyenziwe ngamaxesha angama-10. Imilenze ibanzi ububanzi ngaphandle, ngakwesinye icala i-dumbbell. Bend phambili phambili ngamadolo akhokile, umva uhambelana nomgangatho. Ngesandla esomeleleyo, sithembele emadolweni. Sondeza ngesilumko esincinci esisezantsi. Ukusuka kwesi sikhundla, susa ingalo exhasekileyo kumgangatho wesigxina kwaye ubuyele kancane. Buyela kwi-i.p.
Icandelo elilandelayo liya kuba yimisebenzi yokubuyisela.
Thetha phantsi ngesisu sakho kwibhentshi, ukuvala nokululaza imilenze yakho. Nika kunye nezidumbane ezixhaphakileyo kwaye ubeke phantsi. Emva koko pha kamisa izandla zombini ngexesha elifanayo. Kubalulekile ukwenza iindlela ezimbini ezihlandlo ezili-10.
Yenza lo msebenzi ngesandla ngasinye amaxesha angama-10. Kuya kuthatha isihlalo okanye ibhentshi inkxaso. Ukuthatha isilumkiso ngakwesinye icala, okwesibini kuxhomekeke kwisihlalo sebhenki (sihlalo). Sondeza nge-dummy drop down. Ncothula ngokukhawuleza, udonsa i-bowbow back, u-dumbbell esifubeni. Buyela kancane kwi-i.p.
Umsebenzi wesithathu uyenziwa kwiisethi ezi-8 ukuya kuma-12. Thatha iidumbulu uze ume ngokuthe tye. Izandla zisasazeka, phindela phambili ezintendeni. Thabatha iingqungquthela kwisifuba sakho, ukugoba iingalo zakho kwiingqungquthela. Izibambo azihlazi, izandla ziyafana nomgangatho.
Yenza oku kulandelayo maxesha 10. I-p. - Hlala phantsi emva kwebhentshi, izandla kunye nama-dumbbell zidibanisa ngezandla kwaye ziqondise phambi kwesifuba. Nciphisa izandla zakho kunye neendwangu zincinci emva kwentloko yakho, phantse ukuya kwinqanaba lentsimi.
Umsebenzi wokugqibela kule ngxaki, yenza amaxesha amahlanu.
Ulala emlenzeni wakho, imilenze phantsi, uguqa ngamadolo. Ukulungiswa phambi kweengalo zakho zesifuba kunye neengqungquthela. Senza kwi-akhawunti:
isandla esisodwa sinye sithathwe ekhanda, okwesibini kuya kwehla;
- ezimbini - izandla ngaphakathi nangaphandle. p.
- ezintathu - kunye "nomnye", kodwa ngokuguqula izandla;
- Iine - izandla ngaphakathi nangaphandle. n.
Ekupheliseni, siza kwenza izivilo zesisu kunye nesisu.
Sukuma, ngeenyawo zakho ububanzi bendawo ububanzi, ngqo. Ukunyamezela phambili, izandla kunye nezindlebe eziphantsi ezantsi. Yenza umzimba uphume kwaye ulandele, umva uphendule. Ukwenza u-20 ukujika kwicala ngalinye.
Ububanzi beembalo ububanzi bodwa. Yima ngokuthe ngqo. Esinye isandla kwibhanti, kwelinye - isilumkiso. Yenza imilambo ejulile, ulungele inkcazelo. I-pelvis ayihambeli. Phinda ulandelele amaxesha angama-10 ngeendlela ezahlukeneyo.